Warmup - Do 2 rounds of:
Cable Row - 15 reps (light weight)
Pushup - 15 reps (not hand release)
Air Squat - 15 reps
#1 Every minute, for 10 total sets, do 3 reps of BB Row.
Use the same weight for all 10 sets. This should be heavy.
#2 In 12 minutes, with a partner, do as many rounds as you can of:
Pullup - 30 reps
Medicine Ball Wall Shots - 50 reps to a 10' target
Double Under - 70 reps
Only one partner is working at a time.
Split up the reps however you like.
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